Hi, I’d become interested in Chi Running due to a recurrent issue with knee pain. I recently completed the beginner’s run/walk e-chi program on a treadmill and felt great. I’m now transitioning to running on the road as I start the beginner’s 10k e-chi program. I’m suddenly experiencing a fair amount of quad discomfort during the run as well as some DOMS in my quads. I’m really worried the knee pain is coming!

I’ve slowly worked up to a cadence of 176 and I’ve tried to focus on keeping my knees soft while I work back through posture focuses.

I realize mechanics and surface are somewhat different on the road compared to treadmill, but I feel like I’m stomping with every step or overcompensating by pulling with my glutes/hamstrings. Any thoughts about focuses that might help me find a happy between stomping/pushing and pulling?

The act of running on a treadmill vs. outside is quite different - so there usually is the feel of a bit more impact. Howver, from what you are describing here, I believe you may be so focused on soft knees that you are actually bending them too much, thus absorbing impact from the road and making the quads do a lot of work. It would also follow that you would need to pull more at the end and work the back side of the legs too (hammies).

Try focusing on reaching through the crown of the head to create that feeling of lift and remember soft knees is just unlocked, not bent. Also, if you are working on cadence do so counting the elbows back rather than the feet down. If you are gently leaning/falling forward - do less with the lifting at the end of your stride and relax into the road doing the work. Hope this helps.